These aren't all the sets I've done but to not have a 10+ minute video I just took two from each exercise.

One mistake though I think was starting to heavy on the Bulgarian Squats because I need to get use to doing to form and keeping my balance. But the last set was pretty solid.

As for soreness. My back doesn't feel sore as in the hurts to bend down and pick stuff up, just stiffness.

Edit: Not sure if im doing the pullthroughs right. I've seen some variations on youtube but it appears that i'm doing more of a squat. We'll have to figure out a rep/set scheme as-well. I'm sure I have to work on my deadlifts as the bar doesn't really make a linear movement vertically and I'll try to get another angle for bulgarian squats next time around if need be.

Do some gentle stretching for your back. A therapeutic massage would be good as well, but, with a soft ball (for right now) you can begin gently massaging the area using the ball against a wall. The idea here would be to gently start to break up restrictions, not to do trigger point therapy or apply a lot of pressure as you would in general myofascial release.

Bulgarian squats are nothing more than split squats with the back leg elevated a lot. Instead of spending time getting your balance it makes more sense to start with a regular split squat, on the floor, using MORE weight (because you should be able to), and then slowly elevate the back leg, holding the weight steady, until you get to the "Bulgarian" level, at which time you should be able to do them well while using more weight, instead of messing around with the balance issue by starting with the advanced version of a basic exercise.

It was hard to get a good angle as the gym as busy and a lot of places close by we being occupied. This was the best I could do for today.

I did 115lbs for 3 sets for 4-6 Reps

Next the template called for Rows, but it wasn't very specific so I did Cable Rows as I enjoy them.

Cable Rows
A lot of experiments with camera angles here and lots were not very good.

I did a lot of sets working up to that weight I show in the last Cable Row clip and I did 2 sets at that weight. I'm not sure how the weight for works for this machine as I think I had the peg at the 11 or 12 but I don't think I was rowing 120 or 110bs. They must be 5lb plates so that means

55lbs 1 x 10-12
60lbs 2 x 10-12

One excerise I really wanted to improve on that I feel I haven't been getting stronger at is the Bench Press. My chest rarely gets sore ever and my goal one day is to do 225lbs reps and eventually more and since it was upper body day I thought it would fit in here.

At the first couple of sets. I just did the bar, and when I reviewed the video I didn't think I was going low enough so for the later sets I tried to use a deeper range of motion but I found my technique wasn't as solid the lower I would go. I feel if I went to low I would move forward on the ascending motion of the Squat

Set
1 and 2
Weight: 45lbs

Set
3 and 4
Weight: 95lbs

Set
5
Weight: 135lbs

Set 6 & 7
Weight 185lbs

I don't have the hip extensions or core training (I did planks) on video but if you guys would like those recorded as well I sure can.

After the workout on the 24th. My back felt sore only when I leaned to the left or twisted my torso (On the 25th) but then next day that was completley gone (The 26th)
During squats on the 27th, on the later sets, I felt some soreness at the bottom of the squat but I felt the more I squatted the less pain there was. Now today there is minimal soreness when I bend down.

Judging by the bench press and oh press videos. At-least for me, it seems to be a strength imbalance between my left and right arms. This never has bothered me in dumbbell work but it might be something to address

seems like your bar position is not consistent..I cannot tell for sure but the later weighted sets seem like a much lower bar position? For now, work with a higher bar position. You can always experiment with a low bar position later on but if you want to squat low you can't do that with a low bar. Given that, you started out low enough.

you need to get your elbows forward more to help you keep the chest up. Now they are pinned way back. Don't palm the bar so much. You'll be able to keep yourself out of flexion at the bottom more if your elbows aren't pinned so far back.

Given all that, go as low as you can go and when you can go lower you will.

Never noticed the low bar posistion. Will definately keep that in mind and try to keep it consistent as well as the elbows thing. I never knew if they were pinned back too much because like you said I always seem to be palming the bar and that isn't consistent with other squats I have seen.

^ That has been the only day i've been to the gym this week due to ride issues. But I'll get my other two days on Saturday and Sunday hopefully and then proceed as normal on Tuesday.

Edit: If anyone has seen the pictures of me with the alcoholic beverages on facebook, I suppose one shows up as my profile picture on here as-well, That i'm not partying or getting drunk instead of taking my training seriously. I always had and refused to drink, mostly because I've seen the worse side of it. My friends and I thought it would be funny to take them as a joke.

Dumbbell Rows

Nate, we generally row on the side of the body where the foot is on the floor. The way you are doing it is awkward and requires you to cross your support hand across your body. Then, you end up having the dumbbells sort of pull you to the side and down off the bench, which you have to fight. I can see your floor foot wanting to leave the floor.

Put one knee on the edge of the bench and the hand on the same side in front of that knee. Do the row along the leg that is on the floor. You should find this much more natural.

I always thought the way I was doing it was awkward. I think I switched it because when I learned to do it or the first time I did it. I had the problem of hitting my knee? I'm not sure but I will take note of what you said and practice it in my next videos.

Welcome Nate. Well even for some one with back related issues , I dont think any kind of Seated overhead press would be a good idea. I dont have much knowledge on the topic but I dont think overhead presses (any kind) should be done seated.

Well, the premise I had for switching from Barbell to seated dumbbell was that I found maybe leaning back a bit too much? And that the odd rep would tweak the back which is something I want to see if I can avoid while I can still make gains and attack the same muscle group or atleast test it out if it still affects me the same way.

Just cut down the weight and do the OHP correctly. I would not switch over to seated presses.

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

You guys tell me, it's you and Ashiem saying it, so give a reason why not.

Keep in mind this is a person with a back strain who is trying to perfect his deadlift and squat at the same time he is nursing his back.

No no..he should definitely not do OHP. Good Lord I totally hate myself for not reading things through…

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

But in all seriousness. it appears as if i'm raising one side of the barbell faster than the other. So if my layoff from the gym had any effect on that. I should go test out dumbbells atleast for a little while to see if one side is still stronger. Yes I would go back to barbell later. I don't think its going to harm my progress or do any damage while essentially doing the same thing. But thats just the way I see it

These are your top priorities. Doing OHP for the sake of it and not using Dumbbells and doing them seated (which isn't wrong or bad for you and in your case is good for your back) is a bad idea.

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

But in all seriousness. it appears as if i'm raising one side of the barbell faster than the other. So if my layoff from the gym had any effect on that. I should go test out dumbbells atleast for a little while to see if one side is still stronger

Besides, it's not an issue that should be taking up brain matter at this time. The way I see it, you've got enough on your plate.

I actually doubt that it's (arm/deltoid) pressing strength that is causing your discrepancy..it's more likely a shoulder or scapular issue. Easier to iron out later when you are more solid and stable in general.

I am editing my original post here i case any one of you have read it, since I found a reason upon searching where I read it.

Overhead press shouldnt be done seated (of course it can be done seated but we are talking of a better way among the two) since while seated the COG is lower while done seated, so the challenge to core to stablize the body is lesser than when it is done standing as the COG is higher in that case. This limits the benefits of the exercise.

Squat
(When I was warming up the bar felt light at 175lbs so I decided to test my luck at 225lbs)
225lbs 2 x 5
195lbs 1 x 5

Was going to do Pullthroughs but for some reason thousands of dollars of DJ equipment were in the way of the cable machine (the guy who owns the gym also does entertainment type stuff) so there was no way I was getting to it on Tuesday. Will do today though

Planks
3 x As long as I can.

I also forgot my camera and my phone you can't really sit it down somewhere to get a good angle but I tried to get what I could of the squats

I noticed that when doing 225lbs my back was a little sore and I could've swore that there was some sciatic nerve issue or something because i could feel some like numbness in my knee slightly. Could've just very well been my knee. Back was a little sore to move the next day but i'm still feeling 10 times better than before I started lifting.

Edit: I should really be following the advice on the honeymoon period and relearning the lifts with quality reps instead of pushing myself more than I should be. I really need to get a workout book that I can write notes in and rep schemes. I think I'll do that today.

Edit: I don't even know why I mentioned pullthroughs, it was a hip extension day.

You should be writing everything down. But you don't need a "rep scheme" for the honeymoon period. One simple rule..3 reps or less, rest in between. Add weight slowly (but don't be afraid of it) concentrating on quality.

Form looks good. Your elbows are pointing down mostly and from what I can see you don't have a butt wink. It is hard to figure out for certain though…but it appears that way.

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Yeah I know the camera angle sucks but it was the only decent place I could put my phone. I have my camera in my gym bag now so I don't forget. Butt wink eh? Not sure what that exactly means but sounds kinky enough.

Also going to the gym afterwork today. Should finally get my own deadlifts on the internet

Also going to the gym afterwork today. Should finally get my own deadlifts on the internet

Awesome! I didn't know your handle on YouTube but now I know. I'm subscribed so I should be notified upon your upload :-)

Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Awesome! I didn't know your handle on YouTube but now I know. I'm subscribed so I should be notified upon your upload :-)

It was just something I had made years back so I could be notified of when there were new videos up from certain channels. So instead of making an new account and doing all that jazz over again. I became TheAirCompton